Monday 1 Apr - 'Team WOD' - WOD #1 - 3 Rnds - 1x Sled Push, 200m Plate Carry. WOD #2 - 60 KettleBell Swing (16/12), 50 Box Jump, 40 SitUp, 30 MedBall Clean

Pete B auditioning for the next Solo Man ad!
8am and 3pm are the session timings for today

Sunday 31 Mar - Open Gym 2-4pm

Rob and Sophie checking out other CrossFit boxes while on holidays
Come in to Open Gym and get WOD 13.4 done if you need to, otherwise come in and practice what you think might be in 13.5

Saturday 30 Mar - Games WOD 13.4 - 7 MIN AMRAP - 3 Clean & Jerk (61/43), 3 Toes to Bar, 6 Clean & Jerk, 6 Toes to Bar, 9 Clean & Jerk, 9 Toes To Bar. Continue adding 3 reps to each movement each round until time elapses

Normal Saturday timings, 8am and 3pm. 
CFD will open 30mins before each session for those who want to come in early to mobilise.

Friday 29 Mar - Rest Day

CFD is closed for the Good Friday public holiday

Thursday 28 Mar - On the Minute for 20 Mins - 1 Back Squat, 3 PushUp

Open WOD 13.4 can be done at the 12:30, 4pm, 5pm or 6pm session today, if you are not able to make it in over the weekend.
Easter Timings
Friday - Closed.
Saturday - 8am and 3pm.
Sunday - 2-4pm Open Gym.
Monday 8am and 3pm. 

Wednesday 27 Mar - Partner WOD - 10 x 400m Run, 4 x 500m Row, 10 x 40 DoubleUnder

1 Partner will work while the other rests. The work is shared between 2.  

Tuesday 26 Mar - 3 Rnds - 12 Toes To Bar, 9 Power Clean (50/35), 6 Knees To Elbows, 3 Power Snatch (50/35)

Aaron and Dan on their way to 18 and 22 MU's for WOD 13.3
Strength - Power Clean, Squat Clean and Front Squat

Monday 25 Mar - 16 Min AMRAP - 10 HandStand PushUp, 20 Burpee, 30 KettleBell Swing (24/16)

Strength - Push Jerk and Split Jerk
CFD will be closed for the Good Friday Public Holiday. The Games WOD for this week will be programmed in for Saturday (both the 8am and 3pm session). However, if you can't make it in over the weekend you can do the games WOD on Thursday at either the lunch time session, 4pm, 5pm or 6pm. We will also still be running the Games WOD during Open Gym on Sunday.

Sunday 24 Mar - Open Gym 2-4pm

Need to do Open WOD13.3? Get it done at Open Gym, last chance!
Great work to those who did 150 wall balls Friday and a 5k run Saturday, fit for life!

Saturday 23 Mar - 8am session = 8:30am - 5k Run. Start at Parliament Lawns (opposite Deck Bar). Finish at Deck Bar

After the 5k Run there will be a $10 breakfast at The Deck Bar (9am). The Blood, Sweat and Fears organisers will be there to discuss the course and answer all our questions. Even if you are not entering the BS&F event you should still come down for the 5k run and/or a cheap breakfast!
The 3pm session is still on, Hopper Deck!

Friday 22 Mar - Open WOD 13.3 - 12 Min AMRAP - 150 WallBall, 90 DoubleUnder, 30 MuscleUp

Compare to 16 Mar 2012
WallBall standard is 20lbs/10ft for guys and 14lbs/9ft for the ladies.
Don't be discouraged by the inclusion of MuscleUps in this WOD. Just one WallBall and you are on the scoreboard, lets get through 150 of those before we worry about Double Unders and MuscleUps!
This Saturday the morning WOD will be a 5k run with the Blood, Sweat and Fears organisers (8:30am start). There will be no 8am WOD at CFD, 3pm will still be on. The 5k Run details are here.

Tuesday 19 Mar - 2 Rnds - 25 DeadLift (120/80), 400m Run. Rest 2 mins between each round

Michael, the latest member to join the CFD coaching team, competing on the weekend at NTIS
Strength - Bench Press and Weighted PullUp

Monday 18 Mar - On the Minute for 10 Mins - Odd - PullUps, Even - Rest. On the Minute for 10 Mins - Odd - Double Unders, Even - Rest. On the Minute for 10 Mins - Odd - Front Squat (40/30), Even - Rest

13.2 pushed everyone to achieve scores well beyond what they expected, it was such an excellent atmosphere to be a part of, especially on Friday night, we were packed to the rafters! Nice work guys, can't wait to see what CrossFit HQ come up with for us this week.

Sunday 17 Mar - Open Gym 2-4pm

If you still need to do Games WOD 13.2 Open Gym is your opportunity.
Check out The Sunday Territorian today, we might be in it!

Friday 15 Mar - Open WOD 13.2 - 10 Min AMRAP - 5 Shoulder To OverHead (52/34), 10 DeadLift (52/34), 15 Box Jump (60cm/50cm)

Here we go again, game on!
Shoulder To OverHead means you can press, push press, push jerk or split jerk.
The box jump can be a step up and/or step down.

Thursday 14 Mar - 'Death by Box Jump'

Death by = 1 rep in the first minute, 2 reps in the second minute and so on, adding an extra rep every minute until you cannot complete the number of reps required for that minute.
Games WOD 13.2 will be up tomorrow (Friday). If you cannot make it to any of the Friday sessions then it can be completed during Open Gym on Sunday.

Tuesday 12 Mar - In 8 Mins - Run 1k then complete as many ring dips as possible

Strength - Back Squat and Push Press
Well done to Lisa, 17th and Sammy, 43rd on the games leader board after WOD 1. 

Monday 11 Mar - 2 Rnd - 100 Double Under, 100m Run, 100m Lunge Step, 100m Run, 100 Squat, 100m Run, 100 Double Under

How 13.1 went down at CFD. Most fun ever, can't wait until next Friday!

Sunday 10 Mar - Open Gym 2-4pm

Casuarina Senior College Sport and Rec class giving CrossFit a go, they loved it!
Today (Sunday) is the day to complete WOD 13.1 if you haven't already. Or, if you are crazy enough to want to repeat it!

Friday 8 Mar - Open WOD 13.1 - 17 Min AMRAP - 40 Burpee, 30 Snatch (35/20), 30 Burpee, 30 Snatch (62/35), 20 Burpee, 30 Snatch (75/46), 10 Burpee, Max Reps Snatch (96/55)

Rune, visiting from Denmark, will be joining us for WOD 13.1. How good is a worldwide community!
Burpee includes reaching to a target 6" above your max reach at the top of the rep. 
Don't be discouraged by the heavy weights posted for the Snatch, you will continue to score reps until you can no longer lift the weight or until time expires. All you need is 1 burpee and you have a score to submit!

Thursday 7 Mar - 'Mobility Day' - Rolling Out, Band Stretching, Lacrosse Ball, Mobilising.

Lets get loose and ready for the first of the Games WOD's on Friday!

Tuesday 5 Mar - 15-10-5- Thruster (50/35), Toes Thru Rings, 3 Min Rest, 15-10-5 Dumbbell Snatch (20/15), SitUp

We all know Henry is ready, have you registered for the games?
Strength - Sumo DeadLift

Sunday 3 Mar - Open Gym 2-4pm

Don't forget to register for the games here